How to Support Your Immune System Through the Winter
When the weather shifts and the days get shorter, your immune system naturally works a little harder. Your immune system loves structure and consistency. With the right habits, nutrients, and nervous system support you can move through the cold months with more resilience and fewer sick days.
Let’s walk through some simple, foundational ways to strengthen your immune health this winter.
1. Prioritize the Basics Your Immune System Depends On
Before we talk supplements or fancy add-ons, we start with the foundations. These are the things that make the biggest difference.
Sleep
Your immune system repairs itself while you sleep.
Aim for 7.5–9 hours, protect your bedtime, and get morning light to anchor your rhythm.
Hydration + Minerals
Winter air is dry and most people drink less water when it’s cold.
Add electrolytes or trace minerals to support immune cells, digestion, and energy.
Balanced Meals
Blood sugar swings weaken immune resilience.
Pack your plate with:
Protein at every meal
Colorful produce
Roots and fruits for minerals and carbs to support blood sugar
Healthy fats
2. Support Your Gut, Support Your Immune System
Nearly 80% of your immune system lives in your gut. If digestion is sluggish, your microbiome is imbalanced, or inflammation is high, your immune system will struggle to respond effectively. We see this pretty commonly in practice with a marker called Secretory IgA on the GI MAP stool test. This is a marker of immune function in the gut that can impact the whole body immune system. The good gut bugs that live in the gut help to keep our gut immune robust and strong. Focus on:
Eating 20–30 different plant foods each week
Adding prebiotic fibers like onions, garlic, leeks, apples, greens, and resistant starches or a prebiotic fiber powder like SunFiber
Prioritizing fermented foods if tolerated
Daily bowel movements (constipation slows immune clearance)
3. Nourish Your Immune System with Key Nutrients
Vitamin C
Supports white blood cell activity and adrenal function.
Get it from citrus, berries, peppers, broccoli, and kiwi.
Zinc
Essential for immune defense and tissue repair.
Found in oysters, beef, pumpkin seeds, beans, and cashews.
Vitamin D
A winter must-have. Low levels are linked to more infections.
Test, don’t guess, and supplement if needed. Optimal levels are between 60-70 ng/nL.
Vitamin A
Supports mucosal immunity (your body’s frontline defense).
Get it from liver (If you’re thinking absolutely not, I don’t blame you. I’ve been loving the brand Force of Nature’s ancestral blend ground beef or meatballs, you won’t taste the liver in them I promise!), eggs, butter, and orange-colored foods.
Magnesium
Regulates inflammation, stress hormones, and immune balance.
Leafy greens, nuts, seeds, cacao, and roots are your friends.
4. Strengthen Your Stress Response
Stress is a known immune suppressor and the winter months tend to bring more of it. Chronic stress can also cause depletions in Secretory IgA levels, the gut immune marker we see on the GI MAP stool test. Try adding:
Deep breathing for 2–3 minutes daily
Morning sunlight
Nervous system supports like meditation, tapping, or grounding
Protected buffer zones in your schedule
A wind-down routine in the evenings
5. Move Your Body & Lymph
Moderate, consistent movement boosts circulation, lymphatic flow, and immune resilience. Try:
Walking (especially after meals)
Rebounding
Strength training 2–3 times weekly
Mobility or stretching sessions
6. Use Supplements Strategically
These aren’t required, but they’re helpful for extra support during high-exposure seasons.
Some favorites:
Vitamin D3 + K2
Vitamin C
Elderberry
NAC
Propolis
Always personalize based on symptoms, root causes, and labs.
If you want more personalized guidance, 1:1 Functional C.A.R.E Method™ clients get individualized immune support strategies, GI testing when needed, and customized supplement plans so you feel steady through every season.
